Healthy Mac and Cheese Recipe


Rebecca Clyde MS, RDN, CD

Who doesn't love comfort food like Mac 'n Cheese? This recipe has a surprise ingredient!


8 ounces whole-grain macaroni noodles, uncooked
1 tablespoon trans-fat-free butter spread
1 tablespoon whole-wheat flour
10 ounce bag (2 cups) cubed frozen butternut squash, thawed
2 ounces (½ cup packed) reduced-fat cheddar cheese
Sea salt, to taste


Before you begin: Wash your hands.

  1. Boil noodles according to directions. Drain and reserve 2 cups pasta water.
  2. In pot over medium heat, cook butter spread with flour for 1 to 2 minutes.
  3. Whisk in 1 cup pasta water.
  4. Add squash and cook/mash until smooth. (Note: Add more pasta water as needed for a smooth cheese-like consistency.)
  5. Add cheese and stir until melted.
  6. Fold in cooked noodles until combined and season with salt.

Nutrition Information

Serving size: 1 cup
Serves 4


Calories: 300; Total Fat: 6g; Saturated Fat: 2.5g; Trans Fat: 0g; Cholesterol: 10mg; Sodium: 290mg; Total Carbohydrate: 53g; Dietary Fiber: 6g; Sugars: 2g; Protein: 13g.